Protein Supplements for Vegetarians

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Before buying into the supplement craze, take a look at your diet. Supplement manufacturers may want you to believe you need their products to build muscles and stay healthy, but the fact is that most Americans already consume more protein than they need. And just because you're a vegetarian doesn't mean your diet is lacking in this area -- there are plenty of protein sources besides meat. However, protein shakes and bars won't hurt you, and there are suitable options for vegetarians if you can't resist the urge to supplement. Adult women need around 46 grams of protein per day, and adult men need 56 grams per day -- although specific numbers vary by weight.

About Protein

Protein, made from amino acids, is in every cell in your body. It's even in blood and other bodily fluids, with the exception of urine and bile. Without protein in your diet, your body cannot form new cells or repair existing ones. While nutritionists used to refer to proteins as "complete" or "incomplete" based on amino acid content, these terms are obsolete. However, to get all essential amino acids, vegetarians must eat a variety of plant foods or consume non-meat animal products. Eggs, cheese and soy have all essential amino acids, although most plant foods do not. Two to three servings of high-protein foods are enough to meet daily recommendations.

Whey Protein

Whey is one of the most highly digestible sources of protein, and there are myriad vegetarian-friendly whey protein shakes on the market. According to MayoClinic.com, whey protein may help reduce appetite and manage blood sugar. However, supplements may interact with a number of drugs, such as cholesterol-lowering medications. Taking high doses for an extended time may also lead to bone loss and kidney damage.

Soy Protein

Soy is gaining attention for health benefits, and the Food and Drug Administration has recognized a lower incidence of coronary heart disease in people who eat soy as part of a diet low in saturated fat and cholesterol. One study of soy protein supplements in postmenopausal women, published in the "Fertility and Sterility Journal" in 2008, found a possible effect on belly fat. Women who took supplements daily showed less of an increase in overall abdominal fat than those who took a placebo. However, there were no differences in weight, total body fat or muscle mass. In addition, soy may not be suitable if you have hormone-sensitive cancer, such as breast cancer.

Casein Protein

Casein protein is the predominant protein in milk, and it's often used in weight-gaining supplements. Your body uses casein protein more for muscle-building than for energy, so supplements can cause you to burn carbohydrates and body fat instead of the protein. Casein protein is rich in the amino acid glutamine, a common additive in bodybuilding supplements.

About the Author

Nina K. is a Los Angeles-based journalist who has been published by USAToday.com, Fitday.com, Healthy Living Magazine, Organic Authority and numerous other print and web publications. She has a philosophy degree from the University of Colorado and a journalism certificate from UCLA.

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